In the journey towards recovery from binge eating disorder (BED), embodiment strategies and sensory awareness exercises can offer simple yet profound practices of solace and support. Embodiment, the practice of connecting deeply with our bodies, and sensory awareness, the art of tuning into our senses, become invaluable allies in this transformative journey. Here are some simple embodiment/sensory strategies to support recovery from BED:

1. Mindful Eating: Before eating, take a moment to appreciate the colors, smells, and presentation of your food. Look at the food as you are eating it, and notice the temperature and textures. How do you know when it is time to swallow? Take time to savor each bite, noticing the flavors, textures, and sensations as you chew. Notice the sounds around you or of the food as you eat it. Pay attention to how your body feels as you start the meal, as you continue to eat, and at the end of the meal. Take some deep breaths. Slowing down, paying attention, and engaging all your senses can enhance your enjoyment of the meal and help you feel more satisfied.
2. Sensory Support with Urges to Binge: When cravings or urges to binge arise, support yourself with sensory strategies. This varies from person to person. One might need a cold shower to break them from their trance, while someone else might need a soothing warm bath. Others might want to go on a run, while some might listen to a favorite playlist to sing along to.
3. Create a Sensory-Friendly Environment: Make your living-working-being space a place you feel comfortable in. Pay attention to lighting, sounds, and scents. In your house, for example, would it help to have a room where you can relax, where the furniture is comfortable? A comfy couch with a furry, luxurious-feeling blanket? Would it be helpful to have foam rollers or fidget toys scattered around? Would it be helpful to get rid of visual clutter? What can you do to create an atmosphere for yourself that feels supportive?
4. Practice Grounding Techniques: When you feel overwhelmed or disconnected from your body, practice grounding exercises that engage your senses. Focus on the feeling of your feet on the ground, the sound of your breath, or the sensation of an object in your hand.

By incorporating these embodiment/sensory strategies into your life, you can cultivate a deeper connection with your body, supporting your journey towards healing and recovery from binge eating disorder.